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Calendar of zthomasack - January, 2022

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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total
26 Fartlek ~6 mi

Run: 6.00 mile
Run Time: 00:42:18
Run Pace: 07:03 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)

27 Recovery - 3.04 mi

Run: 3.04 mile
Run Time: 00:22:19
Run Pace: 07:20.46 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)

28 Day off
29 LR - 7.09 mi

Run: 7.09 mile
Run Time: 00:50:08
Run Pace: 07:04.25 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)

30 3 mi + gym (biceps & back)

Run: 3.00 mile
Run Time: 00:21:39
Run Pace: 07:13 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1

31 3.24ish mi

Run: 3.08 mile, 0.16 mile(3.24 mile)
Run Time: 00:23:01, 00:01:10(00:24:11)
Run Pace: 07:28.37 /mile, 07:17.5 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue)

1 3.26 mi (incl. strides) + gym (chest & triceps)

Run: 3.26 mile
Run Time: 00:23:05
Run Pace: 07:04.84 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1

Run: 25.63 mile
Run Time: 03:03:40
Weights: 2

2 Hills Hills Hills - 4.81 mi total

Run: 1.63 mile, 2.17 mile, 1.01 mile(4.81 mile)
Run Time: 00:11:13, 00:16:00, 00:09:27(00:36:40)
Run Pace: 06:52.88 /mile, 07:22.39 /mile, 09:21.38 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue)
Weights: 1

3 Recovery 3.27 mi + lower back

Run: 3.27 mile
Run Time: 00:25:26
Run Pace: 07:46.66 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1

4 3.35 mi + gym (abs)

Run: 3.35 mile
Run Time: 00:23:48
Run Pace: 07:06.26 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1

5 LR - 8.09 mi

Run: 8.09 mile
Run Time: 00:59:32
Run Pace: 07:21.53 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)

6 2 mi + gym (shoulders)

Run: 2.01 mile
Run Time: 00:14:40
Run Pace: 07:17.81 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1

7 3.74 mi (incl. 4 x ~200m strides)

Run: 3.74 mile
Run Time: 00:26:00
Run Pace: 06:57.11 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)

8 Sprint Workout + legs (5.86 mi total)

Run: 3.01 mile, 1.80 mile, 1.05 mile(5.86 mile)
Run Time: 00:21:06, 00:12:59, 00:09:02(00:43:07)
Run Pace: 07:00.59 /mile, 07:12.77 /mile, 08:36.19 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue)
Weights: 1

Run: 31.13 mile
Run Time: 03:49:13
Weights: 5

9 Recovery - 2.52 mi

Run: 2.52 mile
Run Time: 00:19:21
Run Pace: 07:40.71 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)

10 Threshold (6.29 mi total)

Run: 2.78 mile, 3.01 mile, 0.50 mile(6.29 mile)
Run Time: 00:20:14, 00:19:24, 00:04:24(00:44:02)
Run Pace: 07:16.69 /mile, 06:26.71 /mile, 08:48 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue)

11 Recovery 3.25 + gym (chest & triceps)

Run: 3.25 mile
Run Time: 00:24:23
Run Pace: 07:30.15 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1

12 LR - 8.61 mi

Run: 8.61 mile
Run Time: 01:02:22
Run Pace: 07:14.61 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Walk: 1.12 mile
Walk Time: 00:17:30
Walk Pace: 15:37.5 /mile

13 Day off

Walk: 2.31 mile
Walk Time: 00:34:36
Walk Pace: 14:58.70 /mile

14 3.7 mi (incl. strides) + gym (back & biceps)

Run: 3.70 mile
Run Time: 00:25:42
Run Pace: 06:56.75 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue)
Weights: 1
Walk: 1.51 mile
Walk Time: 00:22:11
Walk Pace: 14:41.45 /mile

15 Sprints Workout + legs (5.34 mi total)

Run: 3.01 mile, 1.82 mile, 0.51 mile(5.34 mile)
Run Time: 00:21:28, 00:14:04, 00:04:35(00:40:07)
Run Pace: 07:07.90 /mile, 07:43.73 /mile, 08:59.21 /mile
Run Shoe: Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue), Nike Lunar Tempo 2 (Blue)
Weights: 1

Run: 29.71 mile
Run Time: 03:35:57
Weights: 3
Walk: 4.94 mile
Walk Time: 01:14:17

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